dynamic bodyweight exercises for strength and fatloss

by Monica

Yesterday's strength workout included 6 rounds of one-arm screw presses and pistols training only the eccentric portion of those two bodyweight exercises for minimal reps. This was followed by 3-5 rounds of frontal ground engagement altitude landings which are similar to burpees but much harder.

The one-arm screw press is probably one of the most challenging bodyweight exercises for upper body I've ever tried and the altitude landing exercise is also really fun. Both work your chest, shoulders, triceps and core in a very intense and interesting way. Plus my pistols just keep getting better and better (to the floor and using just heel support on the way up).

In the video below you can see coach Murdock performing an advanced version of the one-arm screw press. I'm working my way up slowly to what you see in the video. My shoulders and triceps are seriously sore today but in a good way.

Next week I'm uploading a brand new MacGyver workout video that's going to include some of the hybrid moves I learned during the fatloss phase of my new plan and possibly some of the new exercises from my new strength workouts.



In the video below you can watch Scott Sonnon doing some advanced frontal ground engagement. Looks like fun right?



Below is a video that shows how I combined some of the dynamic bodyweight exercise I'm learning into my own fat burning bodyweight workout. I added jump rope and rolling ropes at the end for fun.